Diabetic Healthy Vegtables and Side Dishes 5

Diabetic Healthy Vegtables and Side Dishes 5

Rice Ole'

1 cup chopped onion
1 cup chopped green pepper
1 tablespoon vegetable oil
2 teaspoons chili powder
1/2 teaspoon garlic powder
1/4 teaspoon salt
1 16-ounce can tomatoes
3 cups cooked rice

Sauté onions and green pepper in oil until vegetables are tender but not brown. Add seasonings, salt, tomatoes and rice. Simmer and stir until flavors are blended and liquid is absorbed, about 10 minutes. Makes 10 servings.

Nutritional Information (1 serving):
Calories: 113
Carbohydrates: 22 grams
Protein: 3 grams
Fat: 2 grams
Saturated fat: trace
Cholesterol: 0 mg
Fiber: 1 gram
Sodium: 138 mg
Potassium: 181 mg
Calcium: 24 mg
Exchanges: 1 starch, 1/2 fat, 1 vegetable

Spanish Rice

1 tablespoon cooking oil
1/2 cup chopped onion
1/4 cup celery chopped
1 cup water
1/4 teaspoon salt
3/4 cup uncooked rice
2 cups diced tomatoes
1/2 pound extra lean ground beef, cooked, with fat drained

In a large skillet brown onions and celery in cooking oil. Add water, salt, rice, and tomatoes. Simmer until rice is tender but still in separate grains (about 15 mintues). Stir occasionally. Stir in the meat and cook slowly, stirring, until heated through, about 5-10 minutes. Makes 6 servings.

Nutritional Information (1 serving):
Calories: 201
Carbohydrates: 23 grams
Protein: 11 grams
Fat: 7 grams
Saturated fat: 2 grams
Cholesterol: 28 mg
Fiber: 1 gram
Sodium: 249 mg
Potassium: 343 mg
Calcium: 35 mg
Exchanges: 1 starch, 1/2 fat, 1 vegetable, 1 medium-fat meat

Scalloped Corn

2-16oz cans of whole kernel corn
2 tablespoons flour
1 tablespoon sugar
1/4 cup milk
1 egg, beaten
2 egg whites
1 teaspoon dried minced onion
1/2 green pepper, chopped
4 oz shredded cheddar cheese

Drain corn. Place corn, flour and sugar in an oiled baking dish and mix. Add milk, egg, egg whites, onion and green pepper. Mix well. Sprinkle cheddar cheese on top. Bake in oven at 400 degrees for 35 to 40 minutes, or until set. Makes 8 servings.

Nutritional Information (1 serving):
Calories: 141
Carbohydrates: 24 grams
Protein: 6 grams
Fat: 4 gram
Saturated fat: 2 grams
Cholesterol: 31 mg
Fiber: 2 grams
Sodium: 72 mg
Potassium: 246 mg
Calcium: 19 mg
Exchanges: 1 1/2 starch, 1/2 fat